She Strengthens

Summer’s Sweetest Treat: Unlocking the Power of Cherries

As the sun shines bright, there’s nothing quite like indulging in a bowl of plump, juicy cherries. These stone fruits, closely related to plums and peaches, come in two main varieties: sweet and sour. Both pack a nutritional punch for a small amount of calories, making them a delicious addition to your diet.

Nutritional Powerhouse

Cherries are a nutrient-dense food, offering an impressive array of vitamins, minerals, and antioxidants. One cup of sweet, raw, pitted cherries provides:

• 97 calories
• 2 grams of protein
• 0 grams of fat
• 25 grams of carbohydrates
• 3 grams of fiber
• 11 milligrams of vitamin C (17% DV)
• 342 milligrams of potassium (10% DV)
• 0.01 milligrams of copper (5% DV)
• 0.1 milligrams of manganese (5% DV)

Antioxidant Rich

The vibrant red color of cherries is a sign of their high antioxidant content. Anthocyanins, powerful antioxidants found in cherries, have been associated with anti-inflammatory, anti-diabetic, anti-cancer, antimicrobial, and anti-obesity effects. To get the most anthocyanin bang for your buck, opt for sour cherries, which tend to contain higher concentrations than their sweeter cousins.

Post-Workout Recovery

Cherries’ anthocyanins may also aid in muscle recovery after strenuous exercise. Tart cherries have a natural anti-inflammatory effect that can help reduce muscle soreness and improve strength recovery. Research suggests that drinking tart cherry juice or consuming powdered tart cherries can reduce post-workout soreness and improve overall exercise performance.

Sweet Dreams

Cherries contain melatonin, a hormone that regulates sleep and wake cycles. Getting extra melatonin in your diet may boost sleep quality, improve delayed sleep wake phase disorder, and even help with jet lag. Studies have shown that drinking tart cherry juice before bed can improve sleep duration and quality, making it a great addition to your bedtime routine.

Gout Relief

Cherries’ anti-inflammatory effects may also provide relief from gout symptoms. Gout attacks are caused by high levels of uric acid in the blood, which cherries’ antioxidants can help reduce. Research has shown that drinking cherry juice can reduce the risk of gout attacks by 35 percent, making it a promising natural remedy.

Heart-Healthy Snack

Cherries are an excellent snack for heart health, thanks to their fiber, potassium, and antioxidant content. Fiber helps lower blood pressure, while potassium balances out the negative effects of sodium in the bloodstream. Research has also shown that drinking tart cherry juice can lower total cholesterol and LDL (bad) cholesterol levels, reducing the risk of heart disease and stroke.

Making the Most of Cherries

With their limited growing season, cherries are a summer treat worth savoring. Look for plump, dark red fruits with glossy, unblemished skin. Enjoy them raw, or try incorporating them into your favorite recipes. Frozen cherries are also a great option, perfect for adding to smoothies, yogurt, or oatmeal.

Bonus Recipe: Dark Chocolate Cherry Granola Bars

Prep time: 10 minutes
Cooking time: 15 minutes

These homemade granola bars are the perfect post-workout snack or breakfast on-the-go. With chewy oats, all-natural honey, and antioxidant-rich dark chocolate, they’re a healthy treat that’s easy to make.

Ingredients:

• 1/2 cup reduced-fat creamy peanut butter
• 1/3 cup honey
• 2 tablespoons canola oil
• 1 egg
• 1 teaspoon vanilla extract
• 3 cups oats (half old-fashioned style, half steel-cut)
• 1/2 cup packed brown sugar
• 3/4 teaspoon salt
• 1/2 cup dried Montmorency cherries, chopped
• 1/2 cup dark chocolate chips

Directions:

1. Preheat oven to 350°F (177°C).
2. In a large bowl, beat the peanut butter, honey, oil, egg, and vanilla until well blended.
3. In a separate bowl, combine the oats, brown sugar, and salt. Stir into the peanut butter mixture.
4. Stir in cherries and chocolate chips.
5. Coat a 13 x 9-inch baking dish with cooking spray, then transfer the granola bar mixture into the dish.
6. Bake for 12 to 15 minutes or until the top is lightly browned.
7. Cool for 10 minutes, then transfer to the refrigerator until cooled completely.
8. Cut into bars and enjoy!